Cycle Syncing: What It Is and Why It’s Trending

Cycle syncing is the idea of adjusting your nutrition, workouts, and lifestyle to align with the natural hormone changes across your menstrual cycle.

The concept was popularized by Alisa Vitti, founder of FloLiving, and has gained traction in wellness circles, especially among people looking for a more body-aligned approach to fitness and self-care.

The premise: Your hormones fluctuate over roughly 28 days, and your body has different needs during each phase. Eating and training in sync with these changes may improve energy, reduce PMS, and support overall well-being.

The Science: What We Know (and Don’t Know)

Here’s the reality check:

There is solid science showing that hormones like estrogen and progesterone impact energy, muscle tone, fluid retention, and mood.

There is limited direct research on cycle syncing as a formal program. Most studies look at exercise performance across the menstrual cycle or nutrient needs at different phases, but not structured “syncing” plans. These studies also tend to focus on athletes or those with intensive exercise routines.

Key studies:

-A 2020 review in Frontiers in Physiology found that exercise performance may vary slightly by cycle phase, but individual differences are large.

-A 2016 study in The Journal of Sports Medicine found higher strength and power during the follicular phase compared to luteal phase in some participants.

-Nutritional studies show magnesium, B6, and complex carbohydrates may reduce PMS symptoms during the luteal phase (Journal of Obstetrics and Gynaecology).

-Some studies indicate an increased risk of knee or ACL injury during ovulation and the mid‑luteal phase, with peaks in estrogen and relaxin linked to increased ligament laxity and altered neuromuscular control. A systematic review also showed nearly 50% higher injury rates, including ligament and tendon injuries, in the late follicular than early follicular phase among elite soccer players.

Bottom line: The evidence supports listening to your body and adjusting workouts/nutrition to your energy and recovery levels, cycle syncing is one way to do that, but it’s not a magic formula. As always, listen to your own body and follow whatever diet and exercise routine works best for you and your lifestyle.

Breaking Down the Four Phases

Menstrual Phase (Days 1–5)

Hormones: Estrogen and progesterone are at their lowest.

How You Might Feel: Lower energy, more cramping.

Exercise: Gentle movement like walking, stretching, restorative yoga.

Nutrition: Warm, iron-rich foods to replenish blood loss (leafy greens, lentils, bone broth, eggs).

Follicular Phase (Days 6–13)

Hormones: Estrogen rises; energy and mood often lift.

How You Might Feel: Energized, motivated.

Exercise: Higher-intensity cardio, strength training, new activities.

Nutrition: Fresh veggies, lean protein, healthy fats. Great time to introduce new recipes and workouts.

Ovulatory Phase (Days 14–16)

Hormones: Estrogen peaks; testosterone rises briefly.

How You Might Feel: Strong, social, confident.

Exercise: Peak strength training, HIIT, team sports.

Nutrition: Anti-inflammatory foods (berries, cruciferous veggies, omega-3 rich fish) to balance inflammation after ovulation.

Luteal Phase (Days 17–28)

Hormones: Progesterone rises, then dips. Energy often drops late in this phase.

How You Might Feel: Mood changes, cravings, bloating, fatigue.

Exercise: Lower-impact strength, Pilates, barre, walking.

Nutrition: Complex carbs, magnesium-rich foods, and hydration to combat PMS.

So… Should You Try Cycle Syncing?

Cycle syncing isn’t one-size-fits-all, and it’s not required for a healthy cycle. But for many, it’s a helpful framework for listening to your body instead of pushing through every phase at the same intensity.

Cycle syncing works best as a guide, not set in stone rules. The science tells us that hormone fluctuations can influence energy and performance, but individual differences are huge. The real advantage is becoming more aware of your own, individual patterns and working with them.

Key Takeaways

Cycle syncing is safe to try if it feels good to you.

The strongest benefit is often self-awareness and reduced burnout, not necessarily massive performance changes.

Tracking your symptoms is key to seeing what truly works for your body.

Research References

1. Wolman RL et al. (2000), Am J Sports Med.
Association between the menstrual cycle and anterior cruciate ligament (ACL) injuries in female athletes—showed significantly higher injury rates during ovulation (follicular days 10–14) versus early follicular phase.

2. Systematic review in Frontiers in Sports and Active Living (2021)
Found very low-quality but mixed evidence—two of seven studies suggested the mid-luteal phase may raise non-contact ACL risk via changes in knee ligament laxity and biomechanics.

3. Son's et al. (2023) conference review
Critically appraised topic showed moderate evidence that ACL laxity peaks around ovulation, increasing injury risk in female athletes.

4. Frontiers in Bioengineering and Biotechnology (2023)
Explored knee kinematics across cycle phases—found lowest knee valgus (lower ACL injury risk) in mid-luteal phase, but noted no direct link to serum hormone levels. 

5. Hormone–ACL structural review (2023)
Showed increased estrogen correlates with decreased type I collagen cross-linking in ligaments and increased joint laxity—suggesting estrogen may influence ACL vulnerability. 

6. Epidemiological injury study in English elite women footballers (Frontiers in Sports, 2021)
Found injury incidence 47% higher in the late follicular phase compared to other phases—even excluding direct ACL tears. 

7. UEFA Symposium statement (2025)
Professor Martin Hägglund highlighted no consistent evidence linking menstrual phases with ACL injuries, emphasizing anatomical and biomechanical factors instead. 

8. PopSugar / Sports physician Maria Reese (2024)
Discussed suspected link between hormonal fluctuations in the late follicular phase and elevated injury risk—including neuromuscular control factors and low-energy availability in athletes.